Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘eggplant’

Swordfish with Sauteed Eggplant and Baby Bok Choy

I never buy fish at our grocery store because it is just too expensive.  That’s why we love the fish market! Much better selection at practically half the cost.  Swordfish steaks are one of my favorite fish to cook.  I think swordfish is a great option for someone who is not sure if they really like fish.  It is much thicker and hardier than, for example, tilapia.  Anyways, the fish market didn’t have swordfish steaks, but they had swordfish “pieces” available- basically, it was just large chunks of swordfish sold by the pound.  We got a pound of the pieces, and then headed over to the produce market for some veggies for a side dish.  One of our new favorite veggies is one that I think scares a lot of people- bok choy!  There are two types of this green, leafy veggie- the regular size, and then there is baby bok choy.  We got the babies this time.  It turned out great, although, I think I will stick to swordfish steaks from now on.  The pieces weren’t quite as good, so I’m going to suggest using the steaks for this recipe.  The great thing about preparing a swordfish steak is that it is one of the easiest things in the world- hardly any ingredients are necessary to make the flavor stand out.  My kinda fish!

Seared Swordfish


Servings: 2

Ingredients:

2 swordfish steaks, about 5 oz. each

salt, pepper and garlic powder, enough to sprinkle on both sides

1 lemon

1 tablespoon EVOO

Directions:

Preheat oven to 400 degrees.  Heat an oven-proof skillet with the EVOO over medium-high heat.  Place steak in the hot pan and sear on one side.  When slightly browned, flip to sear the other side.  Place skillet in the oven for 10 minutes, or until the fish is no longer opaque in the middle.  Squeeze lemon over top before serving.

Sauteed Eggplant and Bok Choy


Servings: 4

Ingredients:

1 large eggplant, peeled and cut into chunks

2 heads baby bok choy, cleaned and chopped into chunks (trim off the ends and throw away)

1/2 teaspoon ground ginger

salt, pepper, and garlic powder, to taste

2 tablespoons EVOO

1/4 cup chicken broth

1 tablespoon reduced-sodium soy sauce

Directions:

Heat a skillet with the EVOO over medium eat.  Throw the bok choy and eggplant into the skillet and saute for about 4 minutes.  Season with salt, pepper, garlic powder, ginger and soy sauce.  Pour in the chicken broth, and cover skillet with lid for 5 minutes.  Eggplant should be soft and bok choy should be wilted and tender.

 

Bring P.F. Changs to Your Kitchen. Recipe: Spicy Eggplant

I have a confession.  I am mildly obsessed with eggplant.  Ok, majorly obsessed.  I could probably find a way to eat it at every meal, if Corey would let me subject him to such torture.  Many people claim that they hate eggplant because it has a “weird texture”.  I think they’re just not trying to right dishes!  I consider myself an eggplant connoisseur, so anytime Corey and I try out a new restaurant and I see eggplant on the menu, I have to try it!  The other night, we went to P.F. Changs for dinner.  Normally, we splurge and get the Mongolian Beef and an order of Shrimp Lo Mein.  However, we were in the mood for something new, and then I saw my favorite 8-letter word: Stir-Fried EGGPLANT!  We ordered it, and it was simply delicious.  The sauce was thick and spicy.  It was filling enough to substitute a meat dish, and flavorful enough that Corey didn’t even realize he was eating his arch enemy.  I decided to try to recreate this dish at home, and it was so easy to do!  However, I have a feeling the restaurant version has juuuust a few more calories…just a hunch.  My version is great for a side dish!

Spicy Eggplant


Servings: 4

Ingredients:

2 medium to large eggplant, peeled and chopped into cubes

3 tablespoons reduced-sodium Soy Sauce

1 tablespoon rice wine vinegar

1/2 tablespoon honey

1 teaspoon corn starch

1/2 teaspoon red pepper flakes

1/2 teaspoon garlic powder

1 teaspoon toasted sesame seeds

salt and pepper, to taste

2 tablespoons EVOO

Directions:

In a skillet, heat the EVOO over medium heat.  Add the cubed eggplant to the pan.  Cook until softened, about 5 minutes, being sure to use your spatula to move it around so it doesn’t stick to the bottom of the pan.  In a bowl, whisk together the soy sauce, vinegar, honey, and corn starch, until well blended together.  Pour sauce over the eggplant, and continue to cook another 3-4 minutes, until sauce thickens slightly and eggplant is cooked through. Season with red pepper flakes, garlic powder, salt and pepper, and sesame seeds.  Mix together and serve hot.


Whole Wheat Spaghetti with Scallops, Eggplant and Cherry Tomatoes

This meal has become my go-to dinner recently.  It is healthy and flavorful, and the scallops bring it to the next level.  You can adapt this recipe to meet your personal tastes, too! Don’t like cherry tomatoes or eggplant? Throw in your favorite veggie.  It will still be awesome!

Whole Wheat Spaghetti with Scallops, Eggplant and Cherry Tomatoes

in a White Wine Garlic Sauce

Servings: 4

Ingredients:

1 box Whole Wheat Spaghetti

3/4 pound bay scallops (the small ones)

2 cloves garlic, chopped

8 oz. cherry tomatoes, sliced in half

1/4 cup parmesan cheese, shredded

1 small eggplant, peeled and chopped into cubes

1/2 cup dry white wine

1 tablespoon Smart Balance Spread

3 tablespoons Extra Virgin Olive Oil

1/2 medium onion, chopped

1/2 teaspoon salt and black pepper

1/4 teaspoon red pepper flakes

1/2 teaspoon garlic powder

1 tablespoon salt for the pasta water

Directions:

Bring a large pot of water to a boil, season with 1 tablespoon salt.  Add pasta and cook according to package directions. Drain and set aside.  Season the scallops with some of the salt, pepper and garlic powder.  Heat a large skillet over medium-high heat, and add the EVOO to the pan.  When the pan is hot, add the scallops to the pan and sear on each side (about 1 1/2 on each side).  When the scallops have a brown caramelization, remove them from the pan and set aside.

Heat another tablespoon of EVOO, and lower the heat to medium.  Add the onion and cook for 2 minutes, until translucent.  Add the garlic and cook for one minute.

Add the eggplant and cook for about 3 minutes.  Add the cherry tomatoes and cook for an additional 4 to 5 minutes, until the eggplant is tender and tomatoes are slightly softened.  Season with the rest of the salt, pepper, garlic powder and red pepper flakes.

Add the white wine to the pan and use your spatula to scrape up the brown bits on the bottom of the pan.  Add the Smart Balance. Remove from heat.

Immediately add the hot pasta to the skillet and mix everything together.  Sprinkle with the parmesan cheese and serve.

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan.  No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it!  However, frying up a vegetable doesn’t exactly count in the healthy eating department.  I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4

Ingredients:

2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish

Directions:

Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.

 

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